OMG! Zach posted a video of me training last week during Wednesday morning Olympic Lifting! I can’t believe I didn’t watch it until today (But I saw it come out when I was at work, and they block YouTube.)
It’s everything we did that day! Here’s the video, and here’s the link to Zach’s blog about it.
Ursula Garza, middle of the front row, next to me.
I was so nervous ahead of Satuday’s Olympic Lifting seminar. Zach told me to sign up, and, of course, I did, and for the past two weeks I’ve had this gnawing feeling in the pit of my stomach every time I thought about it.
I worried and worried. I know that the seminar was intended to help beginners like me improve their form, but I worried about how I would look in front of a woman who coaches Olympic athletes. Ursula Garza is a darn good coach. She’s also Zach’s coach, and part of me didn’t want to look bad because I didn’t want my coach to look bad in front of his coach.
I’m so glad I went, though. It was an awesome seminar. Andy asked me if Ursula was a better coach than Zach and the answer was (and still is) no – just different. Her cues were different. Everything she said I’ve heard from Zach, but she said it slightly differently. There were no major revelations, but I definitely benefited from her instruction.
We did snatch progressions, jerk progressions and then clean and jerk progressions in the 2 hours we had with her, and it was so great! By the end of the snatch part, I felt the bar contacting my hip just at the right spot EVERY TIME. It was so great, because that’s what I’ve been working for for so long. I just hope I can repeat it on Monday morning in class.
And it felt so good to hear Ursula say “That was good!” when I clean and jerked the weight near the end of the seminar, Admittedly, there wasn’t a lot of weight on the bar, but my partner and I were more concerned about form than weight. I felt like it was more important to get it right than go heavy.
This has been a week of great lifting. This week I tried out the morning class because of scheduling, and it turns out I really like it! I’ve decided to make it my regular class. I feel stronger and I like not interrupting my day.
Monday
Hip Clean 3×4 → 55/65/75/80
Power Clean & Power Jerk 2×3, 2+1×3 → 80/80/80, 85/85/90
Drop Snatch 3×4 → 55/65/75/85
Back Squat 75% 4×4 → 110/110/110/110
Wednesday
Drop Snatch 3×5 → 55/55/55/55/55
Power Snatch + Hang Power Snatch 1+2×4, 1+1×4, 1×3 (Power snatch only) → 50/50/55/60, 60/60/60/60, 65/65/65
Flat Foot Snatch Pull 5×3 → 65/65/65
Front Squats: Find Max for day → 120/125/130
85%x3, 90%x2, 95%x1, 100%x1, 85%x5 → 105/110/120/125/105
It's called a "diet" scale
It’s January 2, and that means I’m starting on my new goals — one of which is to Zone my food and hopefully slough off some more fat and hit my goal.
Andy ran out and got me a new scale because our kitchen scale broke over Christmas — with a little help. (It happens when curious hands drop it on the floor). I used the scale mainly for baking, and I expected him to just replace it with another all-purposed kitchen scale. I was a little surprised when Andy turned up with the scale you see above.
The package said “Diet Scale.” Gees, I can’t stand that word. But it works pretty well for what I’m doing. I weighed and measured everything at dinner — the chicken, cauliflower, collards and carrots. I actually don’t think I ate enough, since I’m supposed to eat 4 blocks of Protein, Fat and Carbs. But I don’t feel hungry, so I guess I’m just fine.
Today was also the first day back to my Olympic Lifting classes. We spent the time getting acquainted with the lifts — or I did, at least.
Hip Power Snatch + Push Press + OHS 3+3+3×3 → 35/45/55
Snatch + Hang Snatch 1+1×5 → 55/55/55/60/55
Clean + Front Squat 1+3×3 → 65/65/65
Back squat 65% 4×4 → 95
SIGH. Zach keeps telling me I change everything when the weight goes up. (See how he had me drop the weight on the snatch-hang snatch combo?)
I feel like I’m causing him great exasperation. I wish it would all just CLICK. How can I make it just click?
How do you improve your skills and grow as a (insert your career, sport, hobby, personal ambition)?
One thing people recommend is to hang around people who have the skills you want. I know, I know: It’s easier said than done.
First you have to find those people, and then, you have to feel comfortable with being a newbie and asking questions. On the one hand,you have to be confident enough to put yourself out there. But on the other hand, you have to be willing to keep your ears and eyes open to actually learn something. There’s no room for arrogance.
So in my case, I want to improve as an athlete — both in Olympic Lifting and Crossfit. So the best scenario is to 1) get into classes with people who can kick my ass and 2) not be an ass.
Seriously.
I haven’t met many people at my gym who are asses. For the most part, everyone is really nice and willing to help you out. I tend to be a little reserved with the new folks, but not because I think I’m any better or anything. I just don’t know them, and it’s not my style to get all warm and friendly right off the bat. But I’m more than willing to answer questions and help out.
In Olympic Lifting, I’m the newbie. And the folks in my class are coaches for the most part. They are incredibly knowledgeable and nice, so it’s a joy to be working alongside them, even though I’m stumbling my way through the lifts and fussed at most of the time. Oly class is one of those places where you just have to be humble and open your eyes and ears. Check that arrogance at the door, son, because it ain’t gonna help you.
But when coach says you did something right, it’s OK to do the happy-happy-joy-joy dance (well, inside, at least). I mean, praise is earned, so it’s perfectly OK to be proud of yourself. That’s how I felt on Wednesday when I landed a 55# snatch JUST RIGHT. It felt awesome. It was just one — but it was progress.
Monday:
Back squats w/ 5 sec pause 65% 5X4 → 95
Hip Power Snatch + OHS 3+3×3 → 55/55/55
Snatch off blocks:
Power 3×1, 2×1 → 55/55
Snatch 2×2, 2×1 → 55/65/65
Power clean off blocks 3×3 → 65/65/65
Wednesday:
Front Squat w/ 5 sec pause: 65% 5×4 → 85/85/85/85
Snatch Balance 5×2, 4×2, 3×2 (w/ heave) → 35/45/55
Hang Snatch w/ pause below the knee 2×4 → 35/45/55/55
Clean 3×2, 2×3 → 75/85
I wrote another little something about how the class has improved my squats and Zach posted it on his blog. Check it out!
Setting up for a snatch off the blocks. (Photo from ZUT FIT)
Sometimes showing up to Oly class can be intimidating. The girls and guys in my class are strong and talented, and they sort of leave me in awe. They’re also some of the nicest people I’ve ever met, so it makes class something I look forward to, even though it’s one of the most challenging things I’ve ever done.
My coach asked me to write about my experience with the class so far for his blog, which I was happy to do. You can read what I wrote about Olympic Lifting for ZUT FIT here.
On Wednesday we did:
Back squats 70% x 5, 75% x 4, 85% 4×4 → 95/100/115
Hip Power Snatch 3×3 → 35/45/50
Power Snatch + Snatch off blocks
1+3 x 2 → 50/50
1+2 x 2 → 50/55
2 x 3 → 55/60/65
Snatch Grip Push Press BTN 5×3 –>55/60/65
One thing that Zach noticed I’m doing is I’m moving my knees back then rebending them as I pull the bar off the block, which is a power drain. I can’t feel it happen, but Zach shot some video and you can see it. What I need to do is pull straight up, keeping my shoulders over the bar as long as possible, then bumping the crease of the hip with the bar as I jump up.
It’s one of those complicated moves that hasn’t yet clicked for me.
It was a long workout. Before I knew it, it was 1:15 and I was already late leaving. That’s OK. It was worth the extra time to drill that technique.
What is your trigger? What is it that motivates you to work harder or overcome an obstacle when you’re doing an exercise?
Zach says a lot of stuff to his athletes to remind us of what we’re supposed to do: “Be aggressive,” “Patient fast,” Keep working.” On Monday he said something before my lift that really worked.
“You have nothing to fear.”
I’ve been afraid of the barbell. I have walked up to it thinking, “Oh my God. How am I going to get this weight above my head?”
I admitted to Zach I’ve been afraid of the weight. He pointed out that it’s no big deal to fail. I’m just going to ditch the weight forward or behind me. It’s not going to land on my head.
Fear. It’s a nasty mental state. It can hold you hostage. Overcoming it is easier said than done, but I’m starting to leave it behind. Monday’s lifts felt much better, and Zach’s comments lead me to believe that my form is improving.
My lift partner Andrea took this video of me doing one of our progressions:
Front squats 70% x 5, 75% x 4, 85% 4×4 → 80/85/100
Hip Power Snatch 3×3 → 35/45/50
Hang Power Snatch + Hang Snatch (below the knee)
1+2 x 2 → 50/50
1+1 x 2 → 50/50
1 x 3 → 55/55/60
After class I pulled out my sharpie and wrote on my Oly shoes two words so that I will see them every time I step up to the bar:
NO FEAR.
“You’re changing it. Nothing changes.”
In my Olympic Lifting class, Zach watches us very closely. He can see what I can’t. And on Wednesday, he could see how I changed my lift when I added 10 pounds to the bar during snatch drills.
I worked alone Wednesday. My usual lift partner, Andrea, wasn’t there. I prefer having a partner. It makes judging your breaks between sets easier. Plus, Andrea’s really cool and encouraging. It’s nice having a cheerleader.
I have a lot of details about snatch form bouncing around in my head. I know where to put my body before the lift. Finally. Off the blocks, the bar sits right at the knee. My feet are flat on the floor, the weight is in my heels. There’s a slight stretch in my hamstrings. Shoulders are over the bar. My back is tight, with the lumbar curve activated. My chest is up.
I haven’t quite developed a consistent mental checklist. It seems like every lift has something very slightly different about it, so sometimes I get confused.
What always stays the same is:
And to be honest, there’s more to that list.
Often times, multiple things need to happen at the very same time. And that’s what makes it tricky.
For example, during a split second in the pull, your hips open, your wrists and elbows turn in, the bar makes contact with your hips and you jump under the bar.
Sometimes it happens for me. Sorta.
I have trouble at the heavier weights. I struggle to be explosive and get under the bar. Zach says it’s all in my head.
Isn’t that like most things that hold us back? The trick is breaking that mental barrier.
Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind.
– Leonardo da Vinci.
Back squats: 70%x5, 75%x4, 85% 4×4 → 95/100/115
Power snatch off blocks + OHS: 3×3, 2×2 → 35/45/55, 55/55
Snatch off blocks: 2×2, 1×3 → 55/55, 55/55/55
Snatch grip push press BTN (behind the neck) → 55/55/60/65
We had an exciting night at the Brummer Casa Tuesday into Wednesday morning.
Poor Luke was sick. Really sick. (Poor kid… it’s agony not being able to fix it when your child hurts so much).
Andy and I did not get much sleep as a result. I got off easy. My job was to get Mads back to sleep. We ended up moving everybody around into different beds. Poor Andy was up practically all night with Luke. He missed his Crossfit class in the morning. He had barely slept when it was time to leave.
I was able to function a little better, but I was still REALLY tired. I wasn’t sure how I would do in Olympic Lifting class, but I decided I would try. I was so worried about showing up late that I got there early. We ended up starting our warmup early, which makes me wonder if I really was late on Monday.
Back Squat: 70%x5, 75%x4, 85% 4×4 → 95/100/115
Snatch Pull + Power Snatch + Hang Snatch : 1+1+1×2 60%, 1+1+1×2 70%, 1+1×1 80% → 45/45/55
Technique work: Jump, Jump, Power snatch w/ 35# bar
I am still struggling with the snatch. It’s such a technical move — and it’s ALL in the details. I wasn’t the only one who struggled. In fact, Zach got so fed up he threw out the rest of his planned program for the day and we JUST worked technique with the bar. I found that extremely valuable.
I feel bad, because I want to “GET” the moves but it’s coming slowly. I think we’ll be doing a lot more drills because of that.
SIGH. I’m gonna learn this stuff. I’m determined.
I’ve been working out this week. I just haven’t been writing about it.
Blogging fell to the wayside, just like the vacuuming and dusting, and all of the other things I need and want to take care of but can’t because home life has been jam-packed. Add to that Baby Girl getting sick — and then me — and it’s been downright impossible to even want to crack open my computer at night.
But I’ll catch you up ever so quickly.
This was week 2 for my new Olympic Lifting class! And the workouts were very similar to last week.
I’m loving the format, because the class is small and we actually have TIME to work on lift form. Of course, that also means Zach watches me more closely, which is good because he notices stuff I had no idea I was doing. But he also yells because I’m such an awkward goof trying to learn these new muscle movements.
I go through this mental checklist in my head, and sometimes… SOMETIMES… I get a “That was better” or “I guess that was OK” Those are the moments I LIVE for. Most of the time, I hear “You have to BE AGGRESSIVE!” and a whole bunch of other stuff about how to move my body effectively and efficiently. He does not like repeating himself. I hope that one day he won’t have to.
Like I said, I’m an awkward goof. But I keep telling myself that I’m learning something very new. I’m forging new neural connections! I’m building muscle memory! And while I want to catch on quickly, I did not expect to be remotely good at the lifts when I started. Even though I’ve been doing them for 2 1/2 years. I’ve picked up some poor habits.
So here’s what I did:
Monday
Front Squats 65% x 5 / 70% x 4 / 80% 4×4 → 70/80/90
Hang Power Snatch (bar below the knee) 3×3 / 2×3 / 1×3 → 35/45/55
Snatch Balance 3×3 → 35/35/35
Snatch Deadlift 95%x4 / 105% 4×3 → 65/85
Wednesday
Back Squat 70% x 5 / 75% x 4 / 85% 4×4 → 95/100/115
Snatch Pull & Snatch 3+2×2 / 2+2×2 / 1+1×2 → 35/35/35
Push Press 70%x5 / 75% 4×4 → 50/55
I’m still trying to step it up in my regular Crossfit classes, too. But now that I’m in an Olympic Lifting class with only about 5 or 6 people, Crossfit feels a little crowded. Not really in a bad way. We have a lot of really new people who are just learning the ropes. It’s awesome to see so many people taking control of their health!
This week’s workouts were short! Both had 10 minute cut-offs, including a “Girl” WOD benchmark that will repeat in 6 weeks.
Tuesday
“Diane”
21-15-19
Deadlifts
Handstand pushups
Time: 8:28 @ 135# (HSPU on knees from box)
Thursday
Strength:
Push Jerk
7×1
Results: 35-45-50-60-70-75
Met-con:
3 rounds
35 box jumps
15 ring rows
Time: 9:35 (rows scaled w/ bent knees)
I haven’t been doing any core training this week. With feeling sick early in the week and Baby Girl’s being sick, I’ve had to put my own sleep ahead of additional training. I’ll pick that up again next week.
Today, I rest. And rest is soooooo sweet.
I saw this on Twitter last night, and I about fell out of my chair.
@CrossFitCentral CrossFitCentral
9/15 WOD: Strength: 5 x 5 Front Squat3 Rounds for time:50 Double Unders10 R-Arm DB Muscle Snatch10 L-Arm DB Muscle Snatch
OMG! A workout with exercises I’ve actually been PRACTICING! It’s like it was made for ME!
That does not happen very often. I love it when the stars align.
Zach changed up the strength part just a little in order to make sure we would have enough time for everything. So we ended up doing 3 sets of 5 reps for the front squats.
Results: 85-95-105
My shoulders are so boney, the bar is painful on my right shoulder and left a nice little bruise. On the 3rd set, I finally got smart and moved my bra strap to give me a little extra padding there.
Guess I need to grow some muscles there.
For the met-con, I knew that I had a choice — do double the amount of single jump rope swings and likely finish the WOD within the 10 minutes allotted OR attempt the double unders and likely not finish.
I chose the second option. I mean — why do singles just to finish the WOD when I NEED to keep practicing those doubles?
I did better than I expected.
Finished: 1 round + 50 double unders + 10 snatches-R + 4 snatches-L @ 30#
Full disclosure: I did technically “cheat” at the double unders. I counted failures as well as successes, although I had way more of the latter. I figured, because I was doing two or three singles to get started on the doubles, they would make up for the failure. In all, I probably did more like 75 true double unders instead of 100. I wanted to make sure I got into the workout far enough to practice those snatches too!
Fight Gone Bad 6 happens in two days, and I’m so excited! I’m super thrilled and proud that Luke will be joining me. And I’ll be surrounded by tons of friends who will also be participating. Please consider donating to me before it’s too late!
